Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Banded 7’s + Hip Halo

-into-

8:00 Amrap

30-second Row

5 Deadlifts (empty bar – build across sets)

5 Single Arm Dumbbell Bench (each)

5 Push Ups

2. Strength Prep

5 Deadlifts Every 2:00 x 5 sets (@70% of 1RM)

3. Workout Prep

2 sets:

5/4 Calorie Row

5 Bench Press (build in weight)

5 Push Ups

Strength/Accessory

Deadlift

Deadlift 5×5

5 Deadlifts x 5 sets @70% of 1RM

* Complete a set on the 2 minutes *

Workout

Workout (2 Rounds for reps)

Coach Beard

Freedom (RX’d)

4 sets, with a new set starting every 4 minutes.

At 0:00 & 8:00

3:00 Amrap

30/24 Calorie Row

Max Bench Press (115/80)

-rest 1:00-

At 4:00 & 12:00

3:00 Amrap

30/24 Calorie Row

Max Push Ups

-Rest 1:00-

*Score all bench reps as score 1 and all push up reps as score 2

(KG conv: 52/36)

Independence

At 0:00 & 8:00

3:00 Amrap

24/18 Calorie Row

Max Bench Press (95/65)

-rest 1:00-

At 4:00 & 12:00

3:00 Amrap

24/18 Calorie Row

Max Push Ups

-Rest 1:00-

(KG conv: 43/29)

Liberty

At 0:00 & 8:00

3:00 Amrap

20/16 Calorie Row

Max Dumbbell Bench Press (light)

-rest 1:00-

At 4:00 & 12:00

3:00 Amrap

20/16 Calorie Row

Max Bar Push Ups

-Rest 1:00-

Target number of reps each set: Bench Press: 20+ reps

Push Ups: 20+ Reps

Minimum number of reps before scaling:

Bench Press: 15 Reps

Push Ups: 15 Reps

Mobility

Mobility (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

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